Diet and Upgraded Hypertrophy Workout

Diet, I can't emphasize enough how important your diet is, no matter you want to cut fat, bulk up, or just simply stay in shape.  If I have to break down what it takes to achieve your fitness goals, I'd say 40% comes from your diet, 30% comes from your hard work, 25% comes from your good rest, and 5% comes from your supplements.  Unless you have awesome genetics like David Dawka (the buff black senior supervisor at RSF), then you don't have to worry about your diet so much.  You can still be ripped and muscular just by eating gummy worms.  Since most of us don't have genetics like that, you gotta watch your diet!!!

Here's some commonly known facts:  If you are trying to lean down, eat less carb (or none if you can do that).  If you are trying to bulk up, it's simple, just eat as much as you can (not junk food though).  No matter what you are tying to do, break your three meals down to smaller meals throughout the day, like 5-7 depending on your own circumstances.  That way, you can keep your metabolism going.  In term of supplements, I'll actually have another post about it, so wait for it.

This is what I typically eat in a day:
Meal 1:  Multi-Grain Whole Wheat Bread with Peanut Butter, a cup of orange juice, a bowl of Oat Meal with Brown Sugar
Meal 2: Cottage Cheese and Yogurt
Meal 3: Brown Rice, Chicken Thighs, Sweet Potatoes, Spinach

or Fried Brown Rice with two eggs, Chicken Thighs, Sweet Potatoes, Broccoli (you can mix it all, as long as there's enough protein and carbs)

Meal 4: Protein Bar (optional) 

Meal 5: Chicken breast, lettuce, avocado with olive oil, vinegar, and pepper 

Meal 6: Milk, Cottage Cheese (depending on if I had Meal 2 or not) 

As you can see, they're pretty typical workout meals.  If you are willing to spend the time, energy, and money and sacrifice some of your cravings to eat like this, I'm sure you will see significant results.  

And here's a upgraded version of my Hypertrophy Workout.  After Anthony reviewed it, there are some slight changes. 

Day 1

Squat

2x15, no lock-out

Flat Barbell Bench

15, 12, 10, 10, 8

4x(10-12) for the rest of the workout

Single Leg Squat

Lat Pulldown

Incline Dumbbell Bench

Seated Cable Rows

Dumbbell Flyes

Shrugs

Day 2

sprints + plyometrics (approx 30 mins)

Day 3

Squat

15, 12, 10, 10, 8

DB Flat Bench

15, 12, 10, 10, 8

4x(10-12) for the rest

RDL

Upright Row

Quad Curl

Pull-up

Calf Raise

Dips

Abs

Day 4

light jog (20 mins)

Day 5

Deadlift

15, 12, 10, 10, 8

Incline Barbell Bench

15, 12, 10, 10, 8

4x(10-12) for the rest

T-Bar Row

Shoulder Press

DB Rows

Tricep Extension

Lateral Raise

Bicep Curl

Day 6 and Day 7

rest